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Push Up Top on the Pilates Wunda Chair

IntermediateStrengthTier T3

You stand between the pedal and the chair edge with one hand on the chair top and one on the pedal, and walk your feet back into a plank. You lean forward as your pedal-side arm bends and lowers you into a push-up.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • With one middle spring (two bottom or one top while learning), stand heels together toes apart aligned between the pedal and the chair edge.
  • Place one hand fingers-spread on the chair top and the other fingers-together on the pedal, then walk your feet back into a plank, heels together.
  1. He holds a standing incline plank at the wunda chair, one hand spread wide on the chair top and the other fingers-together on the spring pedal, his feet walked back with heels together and his body one long line.

    Step 1 of 5

    Stand heels together toes apart between the pedal and the chair edge, one hand fingers-spread on the chair top and one fingers-together on the pedal, feet walked back into a plank.

  2. His body is leaning forward in the plank as his pedal-side elbow bends, the pedal lowering under his hand, his shoulders working toward square and his heels still together.

    Step 2 of 5

    Lean your body forward as your pedal-side arm bends, lowering into the push up and letting the pedal lower - lean, do not push down on the arm.

  3. His pedal-side arm is pressing back to straight, the pedal rising under his hand, his body returning up the incline plank with the shoulders squared and the heels still together.

    Step 3 of 5

    Press your top arm back to straight, the shoulders squaring off as you rise back to the tall plank.

  4. He holds the tall standing plank again, both arms straight with the pedal at the top, his shoulders squared and his body one long line, ready for the next repetition or the side switch.

    Step 4 of 5

    Hold the tall plank with the shoulders squared, ready to repeat the bend-and-press or switch sides.

  5. He holds a standing incline plank at the wunda chair, one hand spread wide on the chair top and the other fingers-together on the spring pedal, his feet walked back with heels together and his body one long line.

    Step 5 of 5

    Stand heels together toes apart between the pedal and the chair edge, one hand fingers-spread on the chair top and one fingers-together on the pedal, feet walked back into a plank.

Safety Information

Do not lean into the pedal arm to lower it - lean forward so the elbow bends; keep the shoulders working toward square. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.